Chest and Bi


Bench Press
205 x 8
225 x 8
245 x 7
265 x 6

Incline DB Press
85 x 8
90 x 7
90 x 8
95 x 6

Press Machine
270 x 8
320 x 7
340 x 6
340 x 5



Standing Alternating Curls
47.5 x 8
50 x 7
50 x 7
52.5 x 6

Hammer Curls
55 x 8
60 x 7
60 x 7
60 x 7



good day....feel like ive been lifting a lot heavier

ate 3 eggs, sausage, banana...

ate burrito and half a can of pringles... lol

ate pork tenderloin and the rest of the pringles (forgot bread!)

ate a big ass chicken baked potato

drank my shake with oats..

ate a peanut butter bar

ate some pork chops and mashed potatoes... and green beans

ate a brownie...

will eat more dinner later

Shoulders, traps, tris


Shoulder Press
135 x 10
155 x 8
175 x 7
175 x 7 (dont go higher than this on shoulders...they start popping at 195)

Lateral Raise
42.5 x 8
45 x 7

Front Raise
42.5 x 8
45 x 7

Rear Raises
50 x 8
52.5 x 8
55 x 7


Shrugs
320 x 8
320 x 8
320 x 8


Overhead Tri Ext DB
40 x 10
42.5 x 10
45 x 8

Skullz
80 x 8
80 x 8
80 x 8

Cable Pushdown
80 x 10
90 x 10
100 x 8



Good day

the past 2 days this is my meals..


ate 2 eggs, sausage, banana....

burrito with chips

two pork tenderloin sammiches

potato with chicken...

shake with oats

pizza (large)

and snack...

Legs


Squats
315 x 7
335 x 6
355 x 6
375 x 6
375 x 5

Front Squats
225 x 8
245 x 6
265 x 5
265 x 5

Kneeling Leg Curls
95 x 8
95 x 8
105 x 7

Standing Calf Raise (super sets and different positions...slow)
4 sets of 15-20

Seated Calf Raises 150lbs (supers)
4 sets of 15





LEGS ARE FACKED!

diet has been horrible... not even going to mention it lol.

Been having some fun the past two night with alcohol

Did the basic meal plan on saturday... today has been a bit horrible though

2 eggs sausage and a banana

burrito and chips

2 pork tenderloin sammiches

chicken baked potato

chips and a couple granola bars

3 burritos

going to eat some oreos and mild in a bit

Back


Deadlifts
315 x 7
335 x 6
355 x 5
355 x 5

Seated Row
160 x 8
170 x 8
180 x 8
190 x 6

Close Grip Pulldowns
150 x 8
160 x 7
170 x 6
170 x 6



Good day

Didnt feel as good as last week, but still good

2 eggs, sausage, banana

chips and burrito

two pork tenderloin sammiches

chkn baked potato

chips, a couple peanut butter bars

a large pizza

chest and Bis


Bench Press
185 x 8
205 x 8
225 x 8
245 x 7 (should have went 20lbs higher on all these...grrr)

Incline DB Press
85 x 8
90 x 6
90 x 6
90 x 6

Press Machine
270 x 8
290 x 6
310 x 5
270 x 6

Chest is hurting!



Alternating Bi Curls
47.5 x 8
50 x 7
52.5 x 6
55 x 6

Hammer Curls
55 x 8
60 x 7
65 x 6
65 x 6


Good day